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If you are feeling a bit dehydrated, it may be related to what you are eating. Too much salt in your diet can cause dehydration. According to Tufts University, American men and women are consuming far more than the recommended daily amount of sodium -- 95 percent and 75 percent, respectively. Making substitutions for salt and drinking water every day are the best ways to avoid dehydration.

Hidden Salt

The National Academy of Sciences' Food and Nutrition Board suggests that your sodium intake should be 1/2 teaspoon per day, with an upper limit of 1 teaspoon per day. Hidden sources of salt lurk in most processed foods. Read labels on canned soups, pasta sauce and frozen pizza. Salt can be listed under different names -- monosodium glutamite, sea salt, disodium phosphate, baking soda or sodium citrate.

Recommended Water Intake

The Institute of Medicine states that the average amount of water needed per day is 13 cups for men and 9 cups for women. Other factors can affect hydration needs such as the duration and intensity of exercise, salt intake from meals, illness or pregnancy. Follow hydration guidelines, and adjust your water intake according to your individual lifestyle.

Spice It Up

Fresh herbs and spices add depth to the flavor in recipes. Use these as alternatives to salt when cooking. An added benefit is the antioxidant content in herbs and spices. Fresh thyme, rosemary or sage pair nicely for grilling or roasting chicken, fish and red meat. Substituting dill, chives and basil for salt to season vegetables will help reduce your sodium burden every day. Spices offer variety, giving your palate full flavor with no room to miss the salt. Include your favorite herbs and spices to experiment with substitutions for salt.

Pass the Potassium

Adding potassium-rich foods to your diet may help lower your blood pressure, counter the effects of salt and lessen the chance of kidney stones. Tomatoes, beans, fruits and vegetables are good sources of potassium. Snack on a banana, cherry tomatoes or cantaloupe to get the daily amount of potassium you need for good health.

Considerations

The Mayo Clinic explains that sodium is needed for such bodily functions as proper fluid balance, nerve conduction and the contraction and relaxation of muscles. But you only need a very small amount of the mineral. Your kidneys work to maintain an optimal salt balance in your body. However, with excessive salt intake, balance can be difficult to maintain, leading to chronic diseases and other health issues. High blood pressure, stroke, heart disease and kidney disease may result from overconsumption of salt. Eating a diet rich in fruits and vegetables helps to decrease this risk.

About the Author

Ashley Pierson is a wellness writer with a Bachelor of Science in nutrition from Michigan State University. She enjoys sharing wellness related information in every article she writes. In her spare time she enjoys running, yoga and experimenting with recipes.